Restorative Yoga at 2:30 Sunday afternoon

"The primary aim of yoga is to restore the mind to simplicity and peace, to free it from confusion and distress. This sense of calm comes from the practice of yogic asanas (postures) and pranayama (breath work). Unlike other forms of exercise which strain muscles and bones, restorative yoga gently rejuvenates the body." Often in our fast paced world, we look for fast paced exercise. However, even too much power yoga and not any restorative yoga can be hard on the body and mind.

Today is our make-up class for last week's snow day on Wednesday evening. We are doing a restorative yoga class which is pose specific and uses a lot of props. It is for beginners and intermediates, and you are welcome to bring a friend to punch off your Tranquility Yoga card since it is February friend month.

If you haven't been to yoga in a while or are a new beginner, this class is for you. If you are a heavy duty exercise person, this class is for you. If you only like power yoga, this class is for you. If you like a slower class with longer holds, more blankets, even a chair, this class is for you. If you dislike slow restorative yoga, this class is especially for you.

"Yoga can heal parts of our bodies that have been injured, traumatized, or simply ignored and neglected." Bring an open mind, willing spirit, and come in comfortable clothes.

Hope to see you today at 2:30 in the afternoon!
Namaste'
Jeanne

"The rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life." B.K.S. Iyengar
--

Jeanne K. Doss
Tranquility Yoga
Registered Yoga Teacher 200 hr. - Yoga Alliance
Certified Personal Trainer - Cooper Institute
Pilates Instructor

I CAN Manipura Chakra - Chakracize with us #3 in a series

Third Chakra – Solar Plexus Chakra (Manipura)
“I CAN!” is the theme of this chakra balancing. I can overcome fear. I can overcome guilt. I can overcome negative self-talk. I can overcome doubt and mistrust. I can overcome defeat. I can overcome! One of my favorite Bible verses goes with the “I CAN” message. “I can do all things through Christ Who strengthens me.”

People who have blockages in the third chakra often are prey to insecurity and may suffer from a lack of life energy. Worry may sap that energy from us. Weakness in this chakra area has a detrimental effect like none other. A weak Manipura chakra will hinder the development of all the other chakras due to insecurity on one end and defiance of authority on the opposite side. The protection of our self and things identifies with our physical nature or ego make up the bottom half of the lower three chakras (base or root chakra, creative or sacral chakra, and the navel or solar plexus chakra).

Blockages can lead to different symptoms. Some of these symptoms may reflect as the following:
• Eating disorders
• Insomnia
• Nightmares (such as being chased or killed, being sick or unable to move, and a sudden transition from deep sleep to anxious awakening)
• Self-pity
• Jealousy

Developing healthy self-esteem and awareness have their foundation in the strength of the solar plexus chakra. People who exhibit a balance and strength in this area are the type of personalities who act from their will power and self-control as they strive to pursue their goals. They also exhibit sensitivity towards those around them. As leaders, they make the most of their professions and exhibit great influence on the people around them. We often recognize people who have a strong navel chakra by their spontaneity and ability to follow their gut instincts as they enjoy merriment and laughter.

The element of this chakra is fire, and the color is a yellow gold. In Sanskrit the navel chakra is the Manipura which translates as shining jewels or place of jewels (rich in energy). As a shining jewel similar to the sun, this area sheds its radiance through the entire body enriching all areas with the prana or universal life energy. On the body the Manipura chakra is located between the sternum and above the navel, and its energetic life force is towards the stomach, small intestine, and liver. It regulates the digestive system and autonomic nervous system.

Yoga Postures for the Navel Chakra include a warm-up with the following sequence of poses:
1. Cat/Cow – Marjaryasana/Bitilasana
2. Spinal Balance pose with the variation of opposite elbow to opposite knee abdominal crunch and/or adding in “crazy airplane” with extended hand coming to a 90 degree angle to the body and opposite flexed foot coming to the opposite side
3. Abdominal lifts with pelvic tilts in Bridge or Setu Bandha Sarvangasana
4. Wind relieving pose – Pavanamuktasana
5. Easy Seated Pose or Sukhasana – pranayama practice
• Sitting in a comfortable position with eyes closed
• Gently place left palm over the center of your stomach and right hand over the left
• Relax and breathe in and out through your nose
• Focus your whole attention on your manipura or navel chakra area between the breast bone and navel
• Seek to identify this will of energy as you visualize a bright yellow ball of energy
• Inhale as you take it in; exhale as you allow it to distribute through the solar plexus region and out to the ends of your body
• Starting off at an inhalation of the count of four; exhalation of four
• Inhale to four, adding a pause at the top, and exhale to a count of five
• Continue in this breathing pattern with the inhalation of four, but begin to lengthen the pause to four counts, along with lengthening the exhale to eight counts
• Positive affirmations include the following:
1. I let my feelings run freely, and I trust my spontaneous decisions.
2. I use my inner strength to make the world a better place.
3. Through the power of my will, I can reach my goal.
4. I can _______________________________ as you finish the sentence making it appropriate to your own situation.
Sun Salute A and B – Surya Namaskar I and II
Warrior III – Virabhadrasana III
Extended leg with hands under the thigh – variation of Utthita Hasta Padangusthasana
Modified Side Plank - Ardha Vasisthasana adding in leg lift perpendicular to the floor
Vasistasana with upper leg lifted
Warrior I and II – Virabhadrasana I and II moving to Trikonasana or Triangle
Moving to floor for variations of Navasana or Boat pose with Breath of Fire
Tabletop (often called “crab”) pose - Ardha Purvottanasana with Breath of Fire
Prone position for Extended Locust Pose – Ardha Salambhasana
Half Frog pose with front arm at a parallel position with the top of the mat – Ardha Bhekasana
Bow Pose – Dhanurasana
Child’s Pose - Balasana
Seated position for twisting position of Ardha Matsyendrasana
Supine position for modified Stomach Twist using Windshield Wiper Knees and full Supine Twist – Jathara Parivartanasana
Savasana

Yoga Poses for Lower Back and Arthritis Pain

Many people struggle with pain in their lumbar spine. I gave classes back in December for arthritic pain. Here is an excerpt from a private training for arthritis in the lower back. I hope that it will be beneficial to all who struggle with this issue.

One key factor in preventing strain in the lumbar spine is to maintain its natural degree of curvature. Too much or too little with excessive lordosis or flat lower back can be a precondition for arthritis and poor movement patterns resulting in pain. Normal curvature is maintained by balancing the two actions of moving the top of the thighs back, which arches the lower spine, and then pulling the tailbone down.
General tips for yoga include the following when dealing with arthritis and lower back discomfort:
• In forward folding, remember to bend at the hips not at the waist. Bring the top of your sacrum forward. Tightness in the hamstrings may make this challenging, but soften the knees.
• During twisting movements, stabilize the pelvis by keeping the navel facing forward, lengthen the spine on the inhalation, and twist easily (not overdoing).
• Yoga uses back-bending postures frequently. Remember to stabilize the tailbone and lift the middle and upper back away from the pelvis. This prevents movement from occurring only in the lumbar spine. As you coordinate the parts of the spine, you can distribute the stress of the movement.
• As you strengthen the abdominal muscles, your lower back support is enhanced.
• With all your yoga practice, be careful to do all types of movement. Bend forward, bend backward, bend to each side, and twist.
If you cannot do all the poses in the practice, bear in mind that it is best to do at least some of each type to improve pelvic coordination, a combination of iliopsoas control, ability to widen the thighs, flexion, and extension.
The practice:
1. Modified Jathara Parivartanasana - Supine position – Windshield wiper knees moving to the right and left ankles
2. Marjaryasana/Bitilasana - Cat/Cow (adding in a “C” Curve with the body)
3. Balasana - Side Child’s Pose – a combination of Child’s Pose and Thread the Needle
4. Phalakasana - Plank (modified on the knees or full plank)
5. Bhujangasana - Cobra pose (being very mindful about arching the spine very gently)
6. Salambhasana - Locust pose (airplane arms out to the side)
7. Adho Mukha Svanasana - Downward Dog against the Wall – hands parallel to the floor while pressing into the wall
8. Adho Mukha Svanasana - Reverse around with Downward Dog – heels against the baseboard
9. Anjaneyasana - Standing Lunge against the wall with toe towards the wall and fingertips pressing into the wall
10. Utthita Trikonasana - Extended Triangle against the wall
11. Utthita Parsvakonasana - Extended Side Angle against the wall
12. Clock Stretch – Pectoralis/Shoulder Stretch against the wall with arm outstretched at 12:00, 1:00, 2:00, and 3:00 and back to 12:00. You decide how close to the wall you stand; the closer you come, the more intense the stretch.
13. Supta Padangusthasana - Supine position with feet against the wall – raise one leg with strap and other foot pressing into the wall
14. Using a chair:
a. Uttanasana - Forward fold with hands on outer shins
b. Bharadvajasana - Chair twist – sitting on the side of the chair use the back of the chair to elongate on the inhale and twist on the exhale.
c. Malasana or Garland Pose seated in the chair, widening out your knees, and on the exhale as you reach your chest forward and unroll your spine as you fold forward bringing your hands to blocks or the floor.
d. Ustrasana - Camel Pose with the chair as you kneel in front of the chair, facing away from it, and feet under the chair seat. Inhale as you lengthen and exhale and bring your hands to the sides of the chair.
e. Parighasana - Gate Pose with one leg under the chair and foot flexed. Your bent knee is the opposite leg and you inhale as you lengthen up with the outside arm and your inner arm rests on the chair seat. Then you stretch over the chair with your exhale.
f. Kapotasana - Pigeon Pose with a bolster or blanket underneath front of pelvis as your front knee is bent and back leg extended on the mat. Fold over the chair seat as it faces you. Keep the bent knee hip lifted and stretch into the straight extended leg hip flexor region.
15. Balasana - Child’s Pose with bolster and blankets
16. Setu Bandha Sarvangasana - Bridge Pose with soft block underneath sacrum
17. Supta Padangusthasana - Supine Hand to Foot Pose with strap – keep other knee bent or leg extended depending on hip flexibility
18. Pavanamuktasana – Wind Relieving Pose as you bring one knee into your chest on the exhale and either extending the opposite leg on the floor or keeping it bent with foot on the floor.
19. Viparita Karani - Legs Up the Wall using blankets and a strap around the thighs to relax and come into Corpse Pose
20. Savasana for 5 minutes – Inhaling relaxation, exhaling tension as you make sure your lower back is comfortable using whatever props are necessary.
21. Namaste’
Information was gathered from Yoga for Arthritis by Dr. Loren Fishman and Ellen Saltonstall and personal experience.

Sacral Chakra or Swadhistana - Chakracize with our Second Energy Wheel

Resistance to change is a very normal reaction to all of us. Perhaps a prayer to begin our practice would be most beneficial.
A Prayer To Overcome Resistance To Change
God, I hand over my life to you,
Take the problems of the day and show me the gift behind them.
Take the joys of the day so that I may see You in them and my joy may be all the greater.
Dear God, I know I might take the day back into my hands, so please guide me to do otherwise.
Please guide me to look to you to be my strength.
Please guide me to trust you for the solutions.
Amen.
Accepting change allows us to grow!
Beginning our practice in Anjali Mudra with all four corners of our hands pressed together, our seated posture grounds us to the blanket or mat underneath our sitting bones. Our pranayama or breath practice is the sipping breath. Starting at the base of our spine, we sip seven breaths imagining each breath energizing from the root chakra to the crown chakra (pausing at each energy wheel or chakra). Exhaling very slow and completely, we release our breath all the way down. Let your breath lead. Physically our breath goes in and down, up and out. Energetically, our breath rises up to the top and returns down the spine to the base. Quieting our minds is always the key. If your mind wanders, bring it back to the counting of seven as you inhale and exhale and allow yourself to practice detachment to the various thoughts that arise.

As we transition to our back, we keep our breath at the count of seven in Bridge pose (Setu Bandha Sarvangasana) with our heels close to our hips, palms flat to the floor beside us. Inhaling lifting our hips and thighs, raising our arms above us, and exhaling lowering each vertebra down to the mat along with our arms. In yoga we often call this a gentle Bridge flow. Then, resting in Supta Baddha Konasana (lying down Cobbler's pose), we bring our awareness to an area above our pubic bone and a finger's width below our navel, the area of our Swadisthana Chakra. Imagine a bright orange ball growing and expanding to all areas of our body and mind. Orange is the color of the Sacral Chakra, water is the element, and the lotus flower of six petals with the central theme of creative life energy.

Rolling over to a prone position and coming to all fours, Quadriped or hands and knees, we continue our yoga practice in Cat/Cow (Marjaryasana/Bitilasana) and then move into Downward Facing Dog (Adho Mukha Svanasana) with hips circling in a figure eight. By activating the Sacral Chakra, we can come into contact with the wellsprings of our passion for living as the flow of this energy sharpens all of the senses and increases the pleasure we find in living.

Walking our feet to our hands in a Forward Folding position (Uttanasana), we bring our hands to opposite elbows, cradling our forearms, and gently twist from side to side. On the next exhale as we ground down into our feet, we arise to Mountain pose (Tadasana) allowing our head and neck to be the final movement. People who have a strongly developed Sacral Chakra often show great vitality and energize others with the joy of life. The power of opening this chakra leads to increased self esteem and a positive awareness of change. Through this capacity of enthusiasm, we can have a positive effect on the people around us.

Surya Namaskar A or Sun Salute A begins our activating practice. Adding in the following yoga postures to build heat in our bodies:
Vasisthasana or Side Plank pose with feet together or top leg lifted
Anjaneyasana or Lunge pose - gradually opening up the hips and perhaps coming into a bent knee position on the mat catching our foot behind our hips with one hand
Virabhadrasana I or Warrior I pose moving into Viparita Virabhadrasana or Exalted Warrior with straight or bent front leg
Virabhadrasana II or Warrior II pose
Utthita Parsvakonasana or Side Angle pose with the modified position of front arm bent on thigh or hand reaching to the outside of the front foot on the block or the floor
Moon Goddess or Moonflower (Utkata Konasana) keeping our knees over our ankles and opening up our arms in Cactus Flower with bent elbows
Garudasana or Eagle pose for a standing balancing pose along with Ardha Chandrasana or Half Balancing Moon
Uttan Pristhasana or Lizard pose as we deepen our awareness and open our hips. We realize the more we can accept the emotions that arise, the less "stuffing of our emotions" we allow.
Ardha Vasisthasana or Modified Side Plank with knee on the floor as we raise the extended leg, bending the knee of the raised leg, and catching the top foot behind us with the same extended arm. Thus, we open up our chests and hips.
Downward Frog or Adho Muka Mandukasana with knees on a blanket and elbows on the floor in front of us as we open our feet out to the side, we relax our jawline noticing any tension that arises as possible tension holding in the hip region as well.
Eka Pada Rajakapotasana or Pigeon Pose
(three poses with the final pose being the Thread the Needle with our hand coming towards our bent knee)
Gomukhasana or Cow Faced Pose using a strap behind our backs to lengthen our spine upwards while binding the hands behind us
Agnistambhasana or Fire Log Pose with blanket underneath the top crossed leg if there is so much tightness in our hips that our top bent knee is raised off our bottom ankle
Seated Baby Cradle
Returning to our Bridge flow and finishing up in a Supta Baddha Konasana or Supine Bound Angle using blocks underneath our thighs, a strap around our heels and waist, and blankets or blocks underneath our open palmed hands. Giving ourselves a check-up to see if we need to work on our Sacral Chakra with the following questions:

Do I enjoy life?
Do I appreciate life and all of the ebb and flow of the changes in life?
Am I too hard on myself and put too much appreciation on self-discipline or self-control?
Do I feel that my creativity is blocked?
Am I preoccupied with feelings of guilt or jealousy?
Am I struggling with severe menstral pain as a woman or prostrate issues as a man?
Do I have continual back pain, kidney, or bladder problems?
Do I feel that my physical drives are controlling me or do I have a lack of sensuality?

As we finish our yoga practice with the second chakra, place our left hand below our navel in the middle of our belly and rest the right hand gently on the left. Breathe consciously and slowly into your stomach so that your hands rise and fall in our final relaxation pose. Affirm yourself with the three life affirmations as follows:

I enjoy life with all of my senses.
I give creativity and freedom in all of my life even with the changes that life affords me.
I lovingly accept my body and sensuality.

As we release the strap around our waist and ankles, remove the blocks, and stay in a supine position, our final yoga posture is Jathara Parivartanasana or Stomach Twist/Supine Twist. Then rolling over to our right side, pausing for three breaths, and coming back to a seated posture.

Since water is the element of this chakra, we need to drink a full eight ounces of water after our final seated posture as we return to the beginning of our practice with prayer hands in front of our heart.

Namaste'

Twelve Commandments (reading new book called The Happiness Project)

One thing that I have always longed to do is join a book club. My precious daughter, Jennifer, belongs to one in Connecticut and has always encouraged me to join one. She enjoys it immensely even though she is a busy mom, wife, and R.N. Since I am a voracious reader and love to write as well, I joined a new club via Facebook that Tracy started.

Then, one early Sunday morning I decided to get up and read The Happiness Project. I thought that I should make my Twelve Commandments to fit myself and my life. This would be a great way to complement my book reading and comment on the blog. Read on at the end to see the funny thing that happened on the way to setting up my 12 Commandments...Whew! What a blessing!

Here are my twelve commandments for Jeanne Kay Doss (some are similar to Gretchen Rubin's in her book).
1. Stop obsessing about doing a good job. "Practice makes permanent, not perfect."
2. Let go of ego-attachments; they only cause suffering. "Liberation or enlightenment is not a thing to be attained or acquired. It is living in the moment from the most profound understanding and without egoic attachment to anything."
3. Live in the present moment without rehearsing the past or worrying over the future. "Seek first the kingdom of God and His righteousness, and all these things shall be added to you. Therefore, do not worry about tomorrow, for tomorrow will worry about its own things. Sufficient for the day is its own trouble."
4. Keep learning. "The more I know just reveals to me the more I don't know."
5. Live the Magic Triad. A kind smile, a kind word, and a kind touch. "Great Expectation 17 practices" Love others is one of the two great commandments that Jesus gave us.
6. Clean away! Some people don't mind that you are a "clean freak." Brian always says, "He knew the job was dangerous when he took it."
7. Grow old gracefully. "Grow old along with me; the best is yet to be!"
8. Stop worrying about what I think. "It can exhilarating or it can be frightening. You soon learn that you are not your feelings, that you can survive your feelings, and that you can empower yourself in healthful ways."
9. Pray more - give advice less to your older children. All five are adults and want to be treated as such. "The more I pray - the less I say makes me a better mom and bonus mom." God forbid that I should be a bad mother-in-law either. I always have wanted to be their best supporter and prayer partner.
10. Play like there is no tomorrow when it comes to my grandchildren. There will always be more on my to-do list, but it never compares to playing with Abby, Ben, Ava Grace, and new baby Hannah Emma Rachel Rebekah Claire Sophia. Stay tuned to find out what new baby Chiodo will be.
11. It is okay to be SO passionate about yoga. Even though some people think it is just easy stretching, I know how awesome it makes me feel. "Yoga not only makes you feel slimmer, it also changes you from the inside out so that you experience life in a whole new way."
12. Be Jeanne Kay Doss. I am not a fake and tell way too much of the truth way too often, but it is really okay to just be me. Pop always said, "Jeanne Kay, you are a Doss now. Be who you really are! Stop apologizing." I miss him every day for he had a unique way to make you feel that you were the only one in the room while he was talking to you.

If I could add one more it would probably be, like Gretchen's, a secret of adulthood...Laugh more often, live every moment as if there was no tomorrow, and love beyond words - just do it.

The new laughing moment came when I had this "aha" moment to write my 12 commandments, I had to log on to my g-mail account. I totally forgot I had one for Tranquility Yoga and had 21 MESSAGES! This might not seem huge to some people, but some of these people really WANT to have me teach them yoga. I never knew until today when I checked this account for the very first time. Please forgive if I have ignored your message; I will be calling you today to tell you how AWESOME yoga is and not be embarrassed on how passionate I am about it.

Root Chakra - Chakracize with us for the next 49 days!

All seven chakras are strengthened, developed, and activated through yoga. Chakra yoga combines the two aspects of hatha yoga (which focuses on the health and welfare of the physical body) and kundalini yoga (which tends to be a more spiritual type of energizing).

The techniques of chakra yoga promote the flow of energy in the subtle body and nourish the chakras which are like energy wheels from the base of the spine to the crown of the head. When energy circulates freely through the body, positive effects occur and relieve us of blockages that we may have incurred in our lifetimes. To strengthen one of your chakras, you should follow the program for that chakra for seven days and then begin the next series for the next one going up the spine. This chakra cleansing takes 49 days as we have seven chakras. They are as follows: root chakra (muladhara), sacral chakra (svadhisthana), solar plexus chakra (manipura), heart chakra (anahata), throat chakra (vishuddha), forehead chakra (ajna), and the crown chakra (sahasrara).

Part I: Root Chakra (Muladhara)
Color: red
Four petals of the lotus flower
Mantra or sound: LAM (sounds like "lang")
Central theme: stability, the will to live, self-preservation, sense of trust and security, groundedness

Pranayama to begin: Inhale, pause, exhale (grow your breath to an inhalation with a count of 8, pause for 4, exhale to a count of 8) Practice for 3 - 5 minutes in an easy seated (Sukhasana) posture.

Warm-up exercises will make your muscles, tendons, and joints more flexible. The flexible spine is fundamental for the development of the chakras because all of the chakras (with the exception of the crown) lie along the line of the spine.

backward roll with blankets on the mat (Nose to Knees pose) and hands on shins or ankles
seated Cat/Cow, grinding Cat/Cow by circling towards the knees and exhaling by arching away, or hands and knees Cat/Cow (Marjaryasana and Bitilasana)
Butterfly or Cobbler's Pose (Baddha Konasana) with feet on block, then change to sit bones on block, then seated on the floor. You can incorporate the next pose while you open up the knees in opposite directions.
Neck Rolls - be very gentle. Begin with exhaling chin to collarbone and inhaling lifting chin and dipping head back. Then, right ear to right shoulder and left ear to left shoulder. Finally, taking your head in a slow, easy fluid circle counter clockwise and clockwise.
Deep Squat (often called Crow Squat in Kundalini or Prayer Squat - Malasana) with heels on a blanket if they lift off the floor.
Lying down, Apanasana or Wind-relieving pose with one knee at a time in towards your chest and the other leg extended on the mat.
Lying down Tree posture (Vrksasana) with heel of one foot into the groin of the opposite leg.

Using Mulabandha
Mula bandha is said to cut through brahma granthi, the energetic knot of our resistance to change, which lies in mula-dhara chakra. On the physical level, practicing mula bandha creates attentiveness in the supportive musculature of the pelvis. This increases the stability of the pelvis, and, since the pelvis is the seat of the spine, its stability creates a safe environment for spinal movement. Thus, mula bandha strengthens—and teaches the importance of—the solid foundation that should underlie any movement.Mula bandha also lifts and compresses the bowel and lower abdominal region. This creates a solid foundation, a platform under the breath that makes it possible to increase or decrease the pressure inside the torso and facilitate movement. The bandha creates lightness and fluidity; when it is properly applied, the body is less earth-bound and more mobile.
Through gradual refinement, mula bandha becomes less muscular and more subtle, energetic, and etheric (human body's energy field or aura). This movement from outside to inside, from mundane to rarefied, from unconsciousness to enlightenment, is the basic pattern of transcendental yogic awakening. On an energetic level, mula bandha allows us to feel, restrain, and then direct our energies toward enlightenment. On a physical level, mula bandha consists of a contraction, a muscular lifting-up in the floor of the pelvis. Although the pelvis itself is primarily a bony structure supported with ligaments, the pelvic floor consists of muscle fibers and fascia (connective tissue). These tissues intersect and overlap in complex ways. - Jivamukti Founder David Life

Using mula banda or root lock, continue on with the following postures:
Sun Salute A and B (Surya Namaskar)
Warrior I and II (Virabhadrasana A and B)
Goddess pose (Utkata Konasana) and Temple pose (Mandirasana)
Extended Side Angle (Utthita Parsvakonasana)
Triangle Pose (Trikonasana)
Tree Pose (Vrksasana)
Bridge Pose (Setu Bandha Sarvangasana)
Wheel Pose (Urdhva Dhanurasana) using blocks against the wall
Legs Up the Wall (Viparita Karani)

The root chakra lies in the area of the coccyx between the anus and the perineum. It corresponds to the base of the spinal column. It supplies the pelvic regions and large/small intestines with energy. The root chakra also governs the skeleton which gives us stability and the legs/feet a groundedness which binds us to the earth. The teeth, nails, blood formation, digestion, and the sciatic nerve are all influenced by the root chakra. There is also a close connection between this chakra the functioning of the adrenal and suprarenal (stress hormones - cortisone, adrenaline, noradrenaline) glands. The functioning of all the other chakras depends upon the proper development of the base chakra.

Positive Affirmations while in Savasana or Final Relaxation:
I trust in the power of life.
I feel at home in my body.
I am sustained and nourished by nature.

This Muladhara chakra develops in childhood ages 1 - 7. Blockages can be initially caused by misfortune during this time of our lives. Sometimes it may be a feeling of neglect, abandonment, or abuse. Other times it can be incurred later in life by a move, divorce, death in the family, or some other trauma involving the family unit. A disorder or blockage may show up as issues with fear, lack of trust, disorientation, egoism, or lack of self-control, and it may be exhibited in the body as constipation, back pain, sciatica, or issues with the bones or veins in our legs and feet.

Beneficial effects for the body include the following:
strengthens our body's defenses
harmonizes the cardiovascular system
detoxifies and improves the functioning of internal organs
heals circulatory problems
may help correct orthopedic problems
strengthens our metabolism
increases retention of oxygen
retards the aging process

Beneficial effects for the mind include the following:
anxieties diminish
mood swings become less intense
mental fatigue and depression are improved
relaxation and inner peace are experienced
sleep becomes deep and restful
overcoming addictions is benefitted

Beneficial effects for the spiritual life include the following:
improved powers of concentration
sharper memory
elimination of negative thinking is increased
disappearance of boasting or self-pity
clarity of mind and spirit

I hope you will find our practice helpful and will try some or all of these yoga postures on a daily basis as we endeavor to cleanse our chakras for the next 49 days!
Namaste'
Jeanne Kay
P.S. I did a lot of research with this study on-line and with books that I have. A great source of my chakra study came from A Handbook of Chakra Healing by K. Govinda which I purchased at Barnes and Nobles.

Jive with the Big Five!

What's the number one reason you don't exercise?

If I asked my friends, colleagues, casual acquaintances, and/or people I meet off the street, I believe the following answers would appear:


I don't have enough time.
My job prevents me from exercising.
It makes me sweat, and I don't like that feeling.
The gym is too far away.
When I get home, I don't want to leave again.
I don't like exercising.
I am not fit enough or flexible enough.
I don't have the energy to do it.
I have an injury (knees, hips, shoulder, ankles, wrists,...)
My kids need me.
I don't have any money.
I just really don't like it, but I want to be fit, have long lean muscle, and look great!

I agree with all of those excuses. In fact, I have used all those excuses. When I weighed 221 pounds, I would have added, my workout clothes make me feel uncomfortable, and I am embarrassed.

However, "if you always do what you've always done, you'll always get what you've always gotten or stay where you already are."

Yoga has so many benefits, and it can be done anywhere...at home (where I started back in the mid '90's), with a group of friends, outside when the weather is pleasant, and in our low cost studio. We would love to have you!

Our yoga/Pilates classes incorporate all five all these Big Jive Exercises, and we would love for you to join us on a regular basis. However, if you cannot, then incorporate them into your day in some reasonable way.

1. Squats.

Why Is It Important? Most trainers agree that squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings and calves all at once.

How to Do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everything's pointing in the same direction. Do not go lower than 90 degrees. Do this move for 12-16 reps. In yoga we call it "chair pose" or "Utkatasana"

2. Push Ups

Why Is It Important? Push ups, like squats, are compound movements using almost all the muscles of your body. You'll work your chest, shoulders, triceps, back and abs.

How to Do It: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be underneath or a little wider than shoulders, body in a straight line from head to toe. Don't sag in the middle and don't stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Variations include incline, decline, wall pushups or, for over-achievers, one-armed pushups. Do this move as many days a week as possible and add a rep each time you do the exercise. In yoga, we call it "Chaturanga."

3. Lunges.

Why Is It Important? Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves.

How to Do It: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lunge position, keeping the front knee at 90 degree angle and your back leg with a soft bend (not locking it out). Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges. Do this exercise for 12 to 16 reps. In yoga we do these as part of our Sun Salutation C "Surya Namaskar" or in isolation as a low lunge "Anjaneyasana" with the option of the knee on the floor to modify or straight back leg.

4. The Plank.

Why Is It Important? The plank (or hover) is an isolation move used in Pilates and Yoga and works the abs, back, arms and legs. The plank also targets your internal abdominal muscles.

How to Do It: Lie face down on mat with elbows resting on floor next to rib cage. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes. In yoga we use the plank continually in various forms (side plank, inclined plank, forearm plank, walking plank,...), Phalakasana in Sanskrit.

5. Lat Pulldown

Why Is It Important? The lat pulldown works on the major muscles of your back (the latissimus dorsi), which helps you burn calories and, of course, strengthens your back.

How to Do It: If you are at a gym or have a home gym, sit on the lat pulldown machine and hold the bar with palms out and wider than shoulders. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back. Do this exercise during the week using enough weight to complete 12-16 repetitions. If you don't have access to a gym, try a one-armed row with a dumbbell. Cobra pose (Bhujangasana), Upward Facing Dog (Urdvha Mukha Svanasana), Locust pose (Salambhasana), and Camel pose (Ustrasana) are all frequently used postures in yoga that strengthen the lats.

If you have a busy schedule, incorporating these five moves 3 times a week or more will help strengthen your muscles and bones, as well as burn more calories. Stretching afterwards with the counter pose is a must! The great thing about yoga is that you can add it into your everyday schedule with a home or class practice.
Remember to get some cardio exercise as well with a quick walk, slow jog, or power yoga class!

So, let's make the change in 2011 that we want to be! Come jive with our fab five!